Kids need more sleep than you think
March 2, 2025
In young children, we know having inadequate sleep can affect their mood. As your child grows older, the effect of lack of sleep worsens to the point where they become at higher risk of mental health issues and academic problems. Not only that, a habit of staying up late can also negatively impact their health and wellbeing.
So how much sleep does your child really need? The following is a guide by Australia’s Sleep Health Foundation (see table). Keep in mind, younger children will meet these hours in one or two naps on top of their night sleep.
Bedtimes during early childhood may vary depending on a family’s schedule. However, by the time children start going to school, recommended bedtimes tend to be similar for most children since most would be expected to be at class at around the same time.
What this means is that if your child is staying up late on school nights, there’s a very high chance they’re going to school with a huge sleep deficit.
“When adolescents sleep, neural pathways are refined and strengthened, emotions are processed, learned information and memories encoded, muscles are repaired and grow, and many other systems in the body complete essential tasks. Adolescents have a deep need for sleep because of the magnitude of these changes”
Heather Turgeon and Julie Wright, Generation Sleepless.
“Turgeon and Wright’s statement applies to younger children as well, due to the vast amount of growth and development. They suggest five healthy sleep habits we should have, using the word sleep as an acronym:
• Set a regular sleep time
• Lay out three routines: wind-down, bedtime and morning
• Eliminate unhelpful sleep associations
• Eliminate light and make the bedroom a cave (dark, cool and quiet)
• Practise a sleep-friendly daytime.
Here are four ways we can encourage and make it easier for our kids to experience quality sleep.
1. Teach them healthy sleep habits:
2. Be involved—creatively
3. Monitor use of smart devices
4. Be wary of overload from academic and extracurricular activities.
Mums At The Table is a multimedia initiative aimed at supporting mothers in their parenting journey through parenting resources, as well as connecting with mums through local events. For more parenting tips, visit Mums at the Table.
